Running requires a lot of calibers. You may require fuel to minimize fatigue and speed up the recovery. Also, if you eat the wrong food, it can become the cause of cramps and dreaded walls in the stomach. This may lead you to have a lower energy level. However, there can be chances that you may develop poor eating effects before or after you have your running session. For this reason, you may consult doctors at Fortis Hospital Mulund. Moreover, we have provided you with a list of food before having a run or during the run.

Pre-Run Meal

It is important to fuel your body up to three or four hours before having your running session. This may give you energy in advance. Distance running may include the events like 10-kilometers and a half marathon and the full marathon of about 42 Km. if you are trying to run less than 60-90 minutes, you can fuel your body, which may even become less important.

1. The pre-run meal serves two purposes. One is that it doesn’t let you feel hungry for a long time. Another is it helps to maintain the optimal energy in the body by maintaining the sugar level.
2. The pre-run meals help you develop high energy. Also, you should take meals that are high in carbs, and moderate in protein. They should also provide you with enough nutrients, mainly energy, fat, and fiber.
3. Make sure you hydrate yourself before having the running session. Try to maintain the drinking level and drink at least 500-590 ml of water or fluid before you have your run. In short, make sure that you hydrate yourself properly.

Here are some examples of pre-run meals that may help you have an adequate amount of energy:

• Five scrambled egg whites. You can also have one egg with two pieces of bread toast with one banana.
• One cup of around 250 or 255 grams of low-fat cheese with at least 150 grams of blueberries along with one slice of toast with a tablespoon of honey.
• If you are a vegetarian, you can try a medium-sized baked potato with sour cream.
• You can also try to have at least 85 grams of grilled chicken breast with a dinner roll.
• One cup of at least 200 grams of cooked pasta along with 130 grams of marinara sauce.
• One chicken breast and a slice of lightly buttered bread.

Try to avoid these foods or meals:

• High-fat food like heavy cream, fried foods, or something that is prepared with high oil and butter
• High fiber food like beans with other vegetables like broccoli and cauliflower

Try to go for a drink and food that is good to digest within at least two or three hours before you go for a run. Try to adopt the food and a pre-run meal that is high in carbs, and moderate in protein.

Pre-Run Snack

It is not always necessary that you should take a wholly prepared food meal before having a running session. You can also go for a pre-run snack. Try to consume the snack before 30-60 minutes when you are going for a run. A pre-run snack is necessary if you intend to run at least for 60 minutes. But, it is not always necessary that you cannot take a pre-run snack regarding the length of running time. However, if you are trying to go for this option, it should serve you the purpose of hunger. It should be moderate in sugar level and consists of low calories. Try to keep the snack small in the amount otherwise, it can lead to vomiting, nausea, indigestion, or even sleeping that may ruin your time and may interfere with your running session.

A list of food before having a run should include:

• A healthy piece of fruit like banana or apple
• A small or half piece of a chocolate bar
• Half of English muffin with a few spoons of honey syrup
• Nutcrackers that may help you have enough protein and energy
• A half-cup of dry cereals

Make sure you hydrate yourself along with a pre-run snack. Having only a snack can make you feel thirsty after you have your exercises done. Try to limit your food meals that are high in fat and fiber. Also, avoid the dairy products, they may take time to digest. This is because dairy products are completely rich in all nutrients but they often cause stress when you have them before you exercise.

Intra-Run Snack

There is a branched polymer of glucose, called glycogen. Glycogen is the storage house for blood sugar level that is present in the liver and skeletal muscles. It gives you energy and releases sugar in your blood when you feel fatigued. The maximum capacity of glycogen to store sugar levels is one or two hours, especially when you are having your running session. This is the reason, you should take at least 30-60 grams of carbs and should wait for 15-20 minutes before you go out for a run. An intra-run snack or a list of food before having a run should include:

• A sports drink: This may help you retain the capacity after you are complete on your electrolytes.
• Energy gels: You can have a glass of juice, caffeine, or a single serving of any disposable packet.
• Energy bars: You can try to go for things that are rich in carbs or carbohydrates and moderate in protein. Protein helps to build muscles and recover your strength once you are low in energy.
• Another snack: Dry fruits, a small pack of honey, gummy bears, and other candies may work perfectly for your snack meal. Do not try to go for any expensive item.

Meals should be taken according to how much you sweat. Take a bottle of water or a flavored drink with yourself when you are out for a run. Be careful, do not try to over-hydrate. Try to drink at least 240 ml of sports drink within an hour of your run. Meals may last up to 90 minutes. After that, try to refuel your body with carbohydrates and convenient bars or gels.

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